The Slendertone 6 Week Plan: Workouts Explained

Hello everyone. As regular readers of Free Fitness Tips will probably know I have been participating in the Slendertone 6 Week Plan. I am now almost at the end of the 6 weeks but have still not fully explained the exercise routines that are part of the plan (despite numerous promises that I would do this in previous posts). So today I am finally going to discuss these exercise routines in greater detail.

INTRODUCTION

As I discussed in my initial post on the Slendertone 6 Week Plan, it consists of two main parts:– 1) Five Weekly Slendertone System-Abs Toning Sessions.
– 2) Three 30 Minute Exercise Sessions.

Each workout plan is basically a 30 minute circuit training routine that can be performed within the comfort of your own home. Below I will be discussing each plan in greater detail.

WORKOUT PLAN 1

Workout plan 1 consists of 11 exercises in total each of which is explained below:

1) Skipping (1 Minute):- This exercise can be performed with or without a rope. If you do not have a rope simply replicate the skipping motion with your body.

2) Step Ups (2 Minutes Total – 1 Minute on the Left Leg, 1 Minute on the Right Leg):- Use your staircase and step up two steps then down two steps. Lead with your left leg for one minute and then lead with your right leg for a further minute.

3) Half Jacks (1 Minute):- To begin step to the right and place your weight on your right leg. As you do this raise both arms sideways so that they are parallel to the floor. Then return to your starting position and repeat the same motion but stepping to the left. Continue performing half jacks for one minute alternating between your left and right side.

4) Leg Curls (1 Minute):- To begin step to the right, moving your left foot behind your right foot. Then step to the right again moving your right foot back to the normal standing position. After this curl your left leg towards your buttock and remain balanced on your right leg. Then return your left leg to the ground and step to the left, moving your right foot behind your left foot. After this step to the left again moving your left foot back to the normal starting position. Then curl your right leg towards your buttock and remain balanced on your left leg. Continue performing leg curls for one minute alternating between left and right leg curls.

5) Knee and Kick Combo (10 Minutes):- To begin raise your right knee towards your stomach, taking your right leg off the ground and balancing on your left leg. Then extend your right leg from the knee in a kicking motion. After this bend your right leg and return it to the ground. Then repeat the same motion with your left leg and balance on your right leg. Continue performing this combo for 10 minutes alternating between left and right knee and kick combos.

6) Wide Squats (3 Minutes):- To begin stand with your feet slightly wider than your hips and have your knees in line with your toes. Then bend your knees and lower yourself into a squatting position, keeping your back as straight as possible. After this slowly return to a standing position, tightening your abdominals and gluteals as you come up. Continue performing this squatting motion for three minutes.

7) Seated Reverse Flyes (3 Minutes):- For this exercise you will need a chair and two food tins (beans, peas, soup etc). To begin sit in the chair and hold the food tins. Then lean forward and stretch your arms towards the floor with your palms facing inwards. After this slowly lift your arms to the sides, keeping them as straight as possible on the way up. Once you reach shoulder height nip the shoulder blades together and slowly return them to the starting position. Continue performing flyes for three minutes.

8) Press Ups (1.5 Minutes):- To begin get on all fours with your hands directly beneath your shoulder and your fingers pointing forwards. Then straighten your legs and bring your knees off the ground so that your hands and feet are fully supporting your body. After this bend your elbows and lower your body towards the ground, stopping once your nose touches the ground. Then straighten your elbows and return your upper body to the starting position. Continue performing press ups for one and a half minutes.

9) Chest Press (1.5 Minutes):- For this exercise you will need two food tins. To begin lie on the floor with your knees bent, your feet flat and a food tin in each hand. Then place your elbows on the floor at chest level with your knuckles pointing towards the ceiling. After this push towards the food tins towards the ceiling, keeping your hands parallel to your chest. Stop just before the food tins touch and then slowly lower your elbows back towards the ground. Continue performing chest presses for one and a half minutes.

10) Lateral Lift (3 Minutes):- For this exercise you will need two food tins. To begin stand with your feet at hip width and hold a food tin in each hand, keeping your arms by your sides. Then slowly raise your arms to shoulder height, keeping them straight but avoiding locking the elbows. After this slowly lower your arms back down to your sides. Continue performing lateral lifts for three minutes.

11) Lunges (3 Minutes):- To begin stand with your feet at hip width with your right foot forward and your left foot back. Keep your hands by your side or placed firmly on your hips. Then lift the heel of your left foot slightly off the ground and lower your body down by bending your knees. When your left knee reaches a right angle stop bending and raise yourself back up to the starting position. After this place your left foot forward and your right foot back. Repeat the same motion with your right leg. Continue performing lunges for three minutes.

WORKOUT PLAN 2

Workout plan 2 consists of 11 exercises in total each of which is explained below:

1) Jabs (2.5 Minutes):- To begin the jabs stand in a normal position and do a quick punch with your left arm whilst slightly twisting your torso. Repeat this motion with your right arm. Continue jabbing for two and a half minutes.

2) Half Jacks (2.5 Minute):- Same exercise as the half jacks described in workout plan 1. Continue performing half jacks for two and a half minutes alternating between your left and right side.

3) Skipping Combo (5 Minutes):- This exercise can be performed with or without a rope. If you do not have a rope simply replicate the skipping motion with your body. To begin raise your left heel to your left buttock. Then raise your right heel to your right buttock. Repeat this motion eight times. After this skip forward eight steps and then skip back eight steps. Repeat this motion eight times. Then do eight skips on the spot. After this start at the beginning of the cycle and raise your left heel to your left buttock. Continue performing this skipping combo for five minutes.

4) Grapevine/Kneelift (1 Minute):- To begin step to the right with your right leg, keeping your left foot behind your right foot. Then lift your left knee towards your stomach and lower it back down. After this step to the left with your left leg, keeping your right foot behind your left foot. Then lift your right knee towards your stomach and lower it back down. Continue performing this motion for one minute alternating between your left and right legs.

5) March and Kick Combo (5 Minutes):- To begin march on the spot three times and do a front kick with your left leg. Then march on the spot another three times and do a front kick with your right leg. After this repeat the above motion with side kicks instead of front kicks. Then repeat the above motion with back kicks instead of side kicks. Continue performing these march and kick combos for five minutes.

6) Easywalk & Wide Squat (2 Minutes):- To begin take one step forwards and one step backwards. Then perform a wide squat (as described in workout plan 1). Continue performing this combo for two minutes.

7) Bicep Curl (3 Minutes):- For this exercise you will need two food tins. To begin stand with your feet at shoulder width with your arms by your sides, holding a food tin in each hand. Make sure you keep your elbows tight to your side at all times. Then curl your left hand towards your bicep by bending your elbow. Once it is fully flexed slowly lower your left hand back towards your side. Then repeat this motion with your right hand. Continue performing bicep curls for three minutes.

8) Tricep Dip (3 Minutes):- For this exercise you will need a chair which is placd against a wall. To begin have your back to the chair and place your hands behind you to touch the edge furthest away from the wall. Then straighten your legs in front of you whilst keeping your body raised off the ground so that it is fully supported by your hands and feet. Slowly bend your elbows and lower your body until your buttocks are just above the ground. Once you reach this position slowly straighten your elbows to return to the starting position. Continue performing tricep dips for three minutes.

9) Wide Squats (3 Minutes):- Same exercise as the wide squats described in workout plan 1. Continue performing wide squats for three minutes alternating between your left and right side.

10) Chest Flyes (3 Minutes):- For this exercise you will need two food tins. To begin lie on your back with a food tin in each hand. Then stretch your arms above your chest and keep your palms facing inwards. After this slowly lower your arms till they are almost touching the floor. Then slowly raise them back to the starting position above your chest. Continue performing chest flyes for three minutes.

11) Back Extension (3 Minutes):- To begin lie on your stomach and place your hands behind your back. Then raise your upper back off the floor but make sure you do not overarch your lower back. Hold this position for a second then return to the starting position. Continue performing back extensions for three minutes.

SUMMARY

Overall, the Slendertone 6 Week Plan workouts provide you with an effective, quick, full body workout that can be performed with minimal equipment in your own home. Whilst this has obvious benefits I personally prefer working out at the gym. However, if you are a fan of bodyweight training you might want to give them a try for yourself.

I will be back tomorrow with my final week 6 update on the Slendertone 6 Week Plan. If you do decide to give the above workout plans a try be sure to let me know what you think by leaving a comment on this post.

Amazon Associates Disclosure

Freefitnesstips.co.uk is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com, Amazon.co.uk, Amazon.ca, Amazon.fr, Amazon.de, Amazon.it, Amazon.jp and Amazon.es